The Thyroid Fixer Podcast – Episode 555

Title: How to Control Food Noise and Overeating with Dr. Melissa McCreery
Host: Dr. Amie Hornaman
Guest: Dr. Melissa McCreery, Psychologist & Emotional Eating Expert
Date: August 26, 2025

Episode Overview

This episode tackles a pressing issue for many women, especially those with hypothyroidism and hormonal imbalances: the challenge of “food noise” and overeating. Dr. Amie Hornaman welcomes Dr. Melissa McCreery, an emotional eating expert, to explore the psychological roots of overeating, why typical diet strategies often fail, and how to break free from guilt, perfectionism, and the “screw it” mentality. Dr. McCreery shares practical tools for identifying the hidden drivers of overeating and creating a healthier, more empowered relationship with food.

Key Discussion Points & Insights

The Psychology of Overeating: Beyond Willpower

• Most diet plans focus only on restricting foods, tracking, or meal plans, ignoring why people eat or crave certain foods ([06:32]).
• Overeating has complex, layered causes—psychological and biological.
• Diet culture promotes quick, one-size-fits-all solutions that rarely address root causes.

Quote:
“There is a reason that we eat... and it’s not straightforward. It has layers to it. But if you just try to bypass that reason and squash your urges, you end up on a hamster wheel.”
— Dr. Melissa McCreery ([06:50])

Why Restriction Backfires: The ‘Screw It’ Syndrome

• Dr. Amie shares her experience as a fitness competitor: extreme deprivation led to bingeing once the restriction ended ([10:54]).
• The “all or nothing” approach (perfectionism) creates a cycle of overeating, guilt, and starting over ([16:52]).

Quote:
“You’re in ‘screw it’ mode, meaning you’ve done everything—plans, tracking, nutritionists—and nothing’s working... So you just eat anything you want as a release, then feel guilty.”
— Dr. Amie Hornaman ([15:33])

The Hidden Hungers Framework

• Dr. McCreery introduces the concept of “hidden hungers”: underlying needs that manifest as cravings or overeating ([12:22]):
  • Comfort
  • Stress relief
  • Exhaustion/lack of sleep
  • Hormonal imbalances
  • Desire for self-care
• Traditional plans don’t help if you’re not in touch with these core needs.

Quote:
“If you’re not connected to yourself, you’re not going to be able to take care of yourself effectively, no matter what’s going on.”
— Dr. Melissa McCreery ([13:19])

How to Identify Your Hidden Hungers

• Dr. McCreery offers a free online quiz to help listeners pinpoint their primary hidden hunger and receive actionable advice ([21:37]).

Notable Tool:
Take Dr. McCreery’s Hidden Hungers Quiz [link in show notes]

Building Self-Trust & Pausing for Awareness

• The wellness industry and repeated failures erode self-confidence; reclaiming self-trust is core to lasting change ([29:24]).
• Simple but powerful practice: pause briefly during the day and ask yourself:
  1. What am I feeling?
  2. What am I needing?
  3. What am I wanting? ([27:13])

Quote:
“You want to practice starting to ask: What is going on inside me? Start collecting what you know, because if you don’t know what’s going on, you can’t address the root cause.”
— Dr. Melissa McCreery ([27:15])

Real Strategies: Individualization Over Rules

• Instead of following rigid food protocols, work to understand how foods make you feel ([33:42]).
• Empowerment comes from making food choices driven by intrinsic motivation and personal observation, not externally imposed rules.

Quote:
“It’s the difference between, ‘I have to do this...’ and ‘I want to experiment with what makes me feel better.’”
— Dr. Melissa McCreery ([31:16])

The “Food Noise” of Modern Weight-Loss Culture

• Many people want a quick fix, such as medications like GLP-1 agonists, but these don’t address the psychology or behaviors behind eating ([39:13]).
• Medications may remove hunger, but not necessarily “food noise”—the psychological drive for eating persists.
• Dr. McCreery’s experience parallels gastric bypass: without real behavioral change or emotional work, results aren’t sustainable ([41:25]).

Quote:
“My hunger went away, but my hunger didn’t go away. I wasn’t hungry, but I wanted to eat.”
— Dr. Melissa McCreery, quoting a patient’s GLP-1 experience ([40:40])

Food and Life: Breaking the Cycle and Regaining Freedom

• Obsessive focus on food and body image can bleed into every aspect of life—friendships, self-worth, joy ([43:41]).
• True transformation is about regaining mental “bandwidth” and freedom from constant food judgment or guilt.

Notable Quotes & Memorable Moments

• On the futility of willpower:
  “Willpower is the most faulty system, and the wellness industry loves it.”
  — Dr. Melissa McCreery ([15:01])

• On perfectionism:
  “Don’t you wish we had some kind of monitor that measured how much of your overeating happens after you’ve decided ‘it’s all ruined’?”
  — Dr. Melissa McCreery ([16:57])

• On trusting yourself:
  “The wellness industry has really done a number on women’s trust in themselves and their confidence. That’s another cause of ‘screw it’ moments.”
  — Dr. Melissa McCreery ([29:24])

• On individualized food strategies:
  “Instead of labeling food as ‘bad', ask: how does it affect me? We’ve become so out of touch with our own bodies that we want someone else to tell us what to do.”
  — Dr. Amie Hornaman ([33:42])

Actionable Takeaways

• Take pauses: Use frequent 30-second pauses to check in with your feelings and needs.
• Identify hidden hungers: Use Dr. McCreery’s quiz to clarify your major drivers of overeating ([21:37]).
• Set aside perfectionism: Recognize when all-or-nothing thinking and guilt are fueling your eating cycles.
• Experiment with food: Pay attention to how specific foods truly make you feel, rather than following generic rules.
• Consider the whole picture: If using medication, address the emotional and behavioral aspects or risk regressing after stopping.

Resource Links Mentioned

• Hidden Hungers Quiz: Find the personalized assessment on Dr. Melissa McCreery’s website (TooMuchOnHerPlate.com).
• Freedom from Overeating Roadmap: Free download for smart, busy women (link in show notes).
• Podcast: Too Much on Her Plate (hosted by Dr. Melissa McCreery).

Essential Timestamps

• 06:32: Why diet plans fail and the root causes of overeating
• 10:54: Impact of deprivation and the post-diet binge cycle
• 12:22: Introduction to “hidden hungers” and their role in eating behavior
• 16:52: The toxic cycle of all-or-nothing thinking and “screw it syndrome”
• 21:37: Tools for identifying and addressing hidden hungers
• 27:13: The practice of pausing for self-awareness
• 31:16: Individualizing eating strategies—empowerment and experimentation
• 39:13: The limitations and psychological pitfalls of weight-loss medications
• 43:41: The emotional cost and life impact of food obsession

Final Thoughts & Where to Connect

Dr. McCreery emphasizes compassionate curiosity over perfectionism and encourages listeners to approach themselves and food with curiosity—not judgment. She prompts women to reconnect with their bodies, trust their internal cues, and find lasting satisfaction outside of the dieting grind.

Connect with Dr. Melissa McCreery:

• toomuchonherplate.com (quiz, roadmap, podcast, and resources)
• Instagram: @toomuchonherplate
• Podcast: Too Much on Her Plate

Summary prepared to inform and empower. Listen to the full episode for candid expert insights to help you break cycles of food noise and reclaim your health!